Alcohol...

Week 5

DietThis week's challenge is to keep a diary and write down how many alcoholic drinks you have each day.Add it up at the end of the week to see if you've stayed within the weekly units recommended below.

Your aimsYou can still enjoy a drink in a healthy living plan. Here's how:-Aim for no more than three to four units of alcohol a week when you're trying to lose weight-In general, have no more than three units per day if you're a woman and four units if you're a man. Have two alcohol- free days each week.-Choose lower calorie drinks, such as gin and diet tonic or dry white wine. Alcohol-free beers often contain the same amount of calories as alcoholic ones, so check the label

Alcohol and weightThe Government recommends that women drink no more than two to three units a day, and that men limit themselves to three or four units

However, if you drink this amount each week, you'll consume an extra 1,900 calories if you're a woman and 2,500 extra calories ifyou're a man. The equivalent of an extra day's calorie intake.

Keep this up for a month, and you could gain 2lb to 3lb (1- 1.5 kg)

Safe drinkingAlthough moderate drinking can be healthy, many people still drink to excess

Alcohol is a toxin, so the body needs to work hard to get rid of it. This process uses up certain vitamins, so ensure you balance your alcohol intake with a varied diet and plenty of fruit and vegetables.

Most hangover symptoms are a result of dehydration. Reduce the risk of a blinding headache by alternating alcoholic drinks with soft ones and eating a healthy meal before you go to the pub. Even beans on toast and a banana will be enough to balance out a few drinks.